Prince Vegeta's legacy

[h0ke]

Strong session Vegy . U are doing some big weights there bro, keep training hard!

 

[PrinceVegeta]

Damn internet trippin at home...

Yesterday's session

Shoulders and tri's

Did some calves about 8 sets total

Warmed up thoroughly

Dumbell press
16kgx12
22kgx10

Working sets
26kgx7
30kgx5
30kgx5
26kgx5
26kgx4

Wide grip upright rows
20kgx12
30kgx10
40kgx8
50kgx5
40kgx7

Bent over laterals
10kgx10
12kgx10
12kgx8

Superset front hammer grip dumbell raise with side laterals
3 sets of 8kgx10 8kgx10

Unilateral dumbell extensions
10kgx12
12kgx10 2 sets

3 sets rope pushdowns....dont remember weigth..

Plate loaded Machine dips
80kgx12
110kgx8
130kgx5

Did some ab work and got out....all in 90 minutes

Today is legs....

 

[Pickle]

so work there vegeta. Plate loaded machine dips sound heavy! (ive never done them before tho lol)

 

[Hypocrisy86]

Awesome work man
good thing to get in a good warm up too

 

[PrinceVegeta]

@ pickle: it may seem like much but ive seen guys load 5 plates on each side so it isnt that much trust me its a great machine though!

@ hypo: thanx for stopping by buddy!

 

[PrinceVegeta]

Leg session was great today!

Smith machine squats...found out that these dont hurt my shoulder...ill explain

When doing normal squats i get a pain in my injured shoulder beacuse of the angle of my rotator cuff when holding the bar so low on my traps...when i dislocated my shoulder the first time it was in that angle that my shoulder was too much and dislocated so i cant really do anything behind my head with my shoulder...

But doing smith machine squats i dont have to care about holding the bar on my back....perfect solution

barx 15 WU
40kgx12
60kgx10
80kgx8
100kgx5
120kgx2...its been awhile....felt awesome!

Leg press
2 plates a sidex12
3 platesx12
4 platesx10
5 platesx8

Leg extensions
70kgx12
80kgx12
40kgx12 each leg then x6 together..Pump is HUUUGE

Standing leg curls
20kgx12 WU
25kgx12
30kgx12
35kgx10
35kgx10

Stiff leg deads
40kgx12
60kgx10
80kgx10
80kgx8...hams are fried...

That was that....check my new nutrition log out in the nutrition threads!

 

[Big_Guns_Lance]

Great leg session man! Good squats and heavy STLD's

 

[PrinceVegeta]

Thanx BGL!!

Had a pretty good chest and cardio session

Did some light weight crossover to warm up and rotator cuffs

Incline bench
barx15 WU
50kgx12
70kgx8
80kgx4
80kgx3

Flat dumbell press
24kgx10
28kgx8
32kgx4...damn..
30kgx7

Incline flye's
12kgx12....too light
16kgx10
18kgx8
20kgx7

Flat hammer press
30kg each sidex8
35kgx3....fuck....drop set 20kg each set...x4...chest died...

Did 20 minutes treadmill at 6 km at 5.0 incline...dont remember cals..

Also some ab work and got out

Tommorow is back and bi's

 

[PrinceVegeta]

Back and bi session

Pulldowns
40kgx15 WU
60kgx12
70kgx8
80kgx6
70kgx6

Reverse grip smith machine rows
Assuming the bar on the smith weighs 20 kg....i think its heavier though
40kgx12
50kgx12
60kgx10
70kgx8

Sitting lever rows( i dont know the exact name) plate loaded
30kg each sidex10
40kgx10
50kgx8
60kgx6..crazy pump in back and forearms

Deads...didnt do warmups back was feeling warm and strong
140kgx4
160kgx2...soon 180 again!
100kgx6

Dumbell curls
14kgx20
18kgx12
20kgx10

One armed hammer curls
3 sets of 6x20kg each side

Concentration curls Arnold style
2 sets of 10kgx10

And finished it up with two lightweight straight bar curls....20kgx15 i think

Back was worked to death and the pump in the arms was awesome!

Tommorow is cardio abs...monday off and Shoulders and triceps on Tuesday!

Check out the nutrition log where I post my meals and how much wieght i lose!

 

[El Freako]

Sessions are still going well PV. Good work.

 

[The Creator]

Glad to see the sessions are still strong bro! Keep it up!

 

[PrinceVegeta]

thanx creator and el freako!

I am having a really heavy week at school and had to take 3 days oof to get everything done...today shoulders and arms maybe...

 

[philosopher]

^^Niks maybe, gewoon doen gvd

 

[PrinceVegeta]

^^Niks maybe, gewoon doen gvd

Hahaha! dont act like u dont know all about the goddamn projects and presentaties en dossiers die ingeleverd moeten worden!:greddy:










:carduindisguise

 

[philosopher]

Hahaha! dont act like u dont know all about the goddamn projects and presentaties en dossiers die ingeleverd moeten worden!:greddy:










:carduindisguise

haha I know bro. In about 2 weeks I will be in the exact same situation

 

[PrinceVegeta]

Hahaha good luck!! ik heb ook tentamens in 2 weken....

 

[PrinceVegeta]

Finally got some spare time to hit the gym...

Shoulders and arms

Standing press
barx15 WU
40kgx10
50kgx5
60kgx2
45kgx5....nothing too straining..

Wide grip upright rows
3 sets of 40kgx8

Bent over laterals
3 sets of 8kgx12

Side laterals Seated
3 sets of 8kgx10

Plate raises
3 sets of 15kg platex10

Dumbell shrugs
3 sets of 40kgx10

Dumbell curls
16kgx16
20kgx10
18kgx14

Machine dips
3 plates each sidex10
4 platesx4.5..shti was heavy...
3.5 plates x 7

Cable curls
55kgx12
65kgx8
70kgx6

Pushdowns straight bar
same as curls

Did some abs and got out

 

[PrinceVegeta]

Short leg session

Squat...normal....finally it doesnt hurt my shoulder anymore!
barx15 WU
40kgx10
60kgx8
80kgx6
90kgx5
100kgx4...they felt good

Front squat
60kgx6
70kgx5
80kgx3

Single leg curls
25kgx10 each leg
30kgx10

Stiff leg deads
50kgx12
70kgx10

Standing calf raises
55kgx12
75kgx10
100kgx8...TEH BURN!!

 

[Big_Guns_Lance]

Nice session PV, heavy upright rows and solid shrugs. And I bet you felt that burn on those calves!

 

[miamiracing]

nice session oh and if your shoulders hurt from regulr back squats, put the bar lower... i always put it on my lower traps so i can go waaaay down